What is sleep hygiene?
Sleep hygiene refers to habits and environmental adjustments that promote consistent, uninterrupted, and restorative sleep. Good sleep hygiene is foundational for physical health, cognitive function, and emotional well-being.
Key Principles:
- Consistency: Go to bed and wake up at the same time every day, even on weekends.
- Environment: Keep your bedroom cool, dark, and quiet. Invest in a comfortable mattress and pillows.
- Pre-bed routine: Wind down for 30–60 minutes with calming activities (reading, gentle stretching, meditation).
- Stimulus control: Use the bed only for sleep and intimacy—not for work, screens, or eating.
- Daytime habits: Get morning sunlight, exercise regularly (but not too close to bedtime), and limit caffeine and nicotine.
Practical Tips:
- Avoid screens (phones, TVs) at least 1 hour before bed; use blue-light filters if necessary.
- If you can’t fall asleep within 20 minutes, get up and do a quiet activity until sleepy.
- Limit naps to 20–30 minutes and avoid napping after 3 PM.
- Avoid large meals, alcohol, and excessive fluids close to bedtime.
- Consider white noise or earplugs if noise is an issue.
Disclaimer: This information is for educational purposes only and is not intended as medical advice. Chronic insomnia or sleep disturbances may indicate an underlying health issue. Consult a healthcare professional or sleep specialist for persistent sleep problems.
